Monthly Archives: January 2017

2-1

-Buy in(3rounds)

5-kang squats

20-grasshoppers 
-skill/strength(6 min. Emom)

1-power snatch + 2-overhead squats
-W.O.D.(5 min. AMRAP)

5-ground to overhead 95/65(Rx+= 135/95)

10-front squats

*Rest 2 min.*

50 weighted jump squats 95 lbs/65 on your back(start with 5 pull-ups then every min. On the min. do 5 pull-ups until you are done with 50 weighted jump squats) 
-cash out

3-arm bars each side

Roll/stretch

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1-31

-Buy in( 3 rounds)

10-wall squats

10-pass throughs 
-W.O.D.

6 min.

-150m ski erg

-battle ropes

-bike

*1 min. Rest*

6 min.

1st-10 cal row

2nd-10 burpees

* 1 min. Rest*

6 min.

-8 T2B

20m-run (10m at a time)
-cash out

2- 30 sec. sprints

Roll/stretch


1-30

-Buy in( 3 rounds)

5-pry squats

10-up downs

20-jumping jacks
-skill/strength(10 min. Emom)

1st-5 front squats 70% of max

2nd-30 seconds of jumping rope
-W.O.D.

15-air squats

15-push-ups

15-power cleans 95/65

10

10

10

5

5

5

10

10

10

15

15

15

Time!
-cash out

Farmers carry-Down and back 2 times

Roll/stretch


1-27

-Buy in

5-1 bear complex
-W.O.D.  (16.1)

20-min. AMRAP:
25-ft. overhead lunge

8 bar facing burpees over the bar

25-ft. overhead lunge

8 chest-to-bar pull-ups
M 95 lb. W 65 lb.
-cash out

Roll/stretch


1-26

-Buy in(3 rounds)

10m-lunge

10m-inch worm 

10m-duck walk

W.O.D.(5 min. )

-10 meter plate slides pull down push back

(5min.)

-Jumping rope

(5 min.)

10-push-ups

20-Toes to wall
-cash out

1-1min. Sprint

Roll/stretch


1-25

-Buy in(3 rounds)

10-good mornings

10-wall squats

10-bridges unweighted 
-skill/strength(8 min. Emom)

1st-10 kips 

2nd-6 strict pull-ups(2 wide/2 med/2 narrow) 

Scales=negatives , strict band pull-ups 
-W.O.D.(8 min. AMRAP)

8-STO (135/95)

8-burpee box overs(Rx+ jump over the box without touching it)

*REST 2 min.*

50-Hang power cleans (135/95)(start with 3 thrusters then ever minute on the minute  do 3 thrusters until you are done with the 50 HPC!!!)
-cash out

3-arm bars each side

Roll/stretch


1-25

Someone left a ring at the gym.
I will have it on my desk.